How much can you squat?

[CtLaxin]

I searched for a while and couldnt find anything of this nature.

So I just started doing squats and want to know how I compare to other people.

So how much can you guys squat and whats ur size.

im 5'11 142lbs and squated 150 10 times but i dont think that was my max

please dont make fun of me if thats bad because I just started

[LiquidMercury16]

5'9" 185 lbs 495 lbs 1RM

[marflax33]

5'6, 130 pounds.

I can do a 3 rep max of 240 pounds.
10 rep max of 200 pounds.
And I've never tried one rep max.

[joe38102000]

5'10, 160
15 years old
3 rep is 285

bumped it up to 315 as of 7/26

[lax39er]

Well last time I maxed out was in 7th grade and that was around 250lbs like 10 times.
But now they really dono't let me go that high which sucks.

[LiquidMercury16]

that's not maxing out if its 10 reps. maxing out is usually considered getting a single or triple. Also lax39 who is to judge how heavy you can lift, go to your own gym. The true question is how much can you guys max with proper form. I see so many people in gyms do half reps and what not. You have to go all the way down (legs parallel to the ground, meaning your butt is probably close to touching your ankles).

[Emerican]

5'6 140 pounds and i did 3 340's? something around there

[singsingallstar]

im 5'7" 135 and i can do 220+ over 5 times with a knee injury...

[the wister]

I can do more than I weigh and then some, and that's fine by me.

[LiquidMercury16]

wister stop lying you know that natty turned your 6 pack into a keg....you can't lift yourself out of the chair for another beer haha

[ccharp]

im 5'11 142lbs and squated 150 10 times but i dont think that was my max

please dont make fun of me if thats bad because I just started


im the same height an weight but i squat 225

[Diesel4958]

I've only done a three rep max with box squats a box that was 2 inches below parallel I hit 320 for 3 RAW. when i did that I was 180 ish and 5' 9''.
20 rep max - 225 haha good times.

[LiquidMercury16]

get your real without box. Some people have a tendancy to bounce off the box, granted if you're doin box squats right you should have a lower box squat than back squat. Another question in this thread is what type of stance is everyone using. Cause physics say that you should lift more using sumo style squat (less distance to move the weight) versus shoulder width stance.

[dta06]

Im 5'9 190 lbs. I maxed out last week and got 355

[the wister]

wister stop lying you know that natty turned your 6 pack into a keg....you can't lift yourself out of the chair for another beer haha
Hey Now! We keep it classy in the Nati, all my Natty comes in longnecks, and I crush em like cans, so watch your lip. Wheelchairs aren't just for cripples you know....

[tiplax]

i have bad knees so i try to go easy on the squats. i can go on my body weight(200lbs) for 5reps or max about at 1 250lbs

[Gun_it1990]

I am 5'5" and 135, I squat 295 consistantly but my gym coach says I have to mature before i go higher

[chsattack22]

im 6' 240 and i can squat 350

[the next 'one']

I'm 5'10 and 150 pounds. my most recent 10 rep max is 240, and my one rep max is 305. 2 weeks ago i tried 315 and got halfway up, then i lost all energy. my goal is to put up 315 by the end of summer, along with putting up 225 for bench.

POST 2,200!

[DB6]

5' 10" 158lbs. I can do a one rep max of 315.

[laxman 9990]

i havent really lifted in 2 months because of my broken wrist, but around 275. im 5' 10 170

[MACDADDY]

i feel weak....really
im 5'11 130 lb and i can only squat 140, but thats with like 15 reps. i never tried to max out because i dont have a spotter (friend) with me. if i were to do the machine kind, ive maxed at 400lb which is the max on it. i can't do the bar one real well because they hurt my shoulders alot.

by my legs are pretty strong. i cant do bears 250lb. if anyone knows what they are, they get tiring after like 10.

[ajmassaro157]

i used to be able to do 225+ last summer but my training stopped and my diet went to crap and now im back at like 185

[LiquidMercury16]

i feel weak....really
im 5'11 130 lb and i can only squat 140, but thats with like 15 reps. i never tried to max out because i dont have a spotter (friend) with me. if i were to do the machine kind, ive maxed at 400lb which is the max on it. i can't do the bar one real well because they hurt my shoulders alot.

by my legs are pretty strong. i cant do bears 250lb. if anyone knows what they are, they get tiring after like 10.

Machines don't count. I know what bears are and they are quite miserable. Why do 15 reps? Stick with a lower rep range and really build up the strength!

[bwlacrosse3]

I searched for a while and couldnt find anything of this nature.

So I just started doing squats and want to know how I compare to other people.

So how much can you guys squat and whats ur size.

im 5'11 142lbs and squated 150 10 times but i dont think that was my max

please dont make fun of me if thats bad because I just started

wow im like exact height and weight as u..and i squat around the same, and yeah i repped about the same too, i think i can do more.

[CPlax19]

Im 5'3-5'4 ish, 120 lbs, and one rep i can do 220
(yes, with proper form, i had a trainer watching me the whole time)

I have a friend that is like 5'5-5'6 and 145 lbs, he squats 385...he is a monster, he lifts like every other day. and he wont stunt his growth because he is doing everything with proper form.

[laxzilla11390]

well first of all what type of squat?

Box: 585 max (1)
parralel: 255, 21 times just did it today
495 max (1)
oh yea but i am 6'4" 215lbs but that is pretty good i guess

[Lax.53]

i usually do 315 4x10 . havent maxed in a lonngggg time, I dont really see the point.

[LiquidMercury16]

well first of all what type of squat?

Box: 585 max (1)
parralel: 255, 21 times just did it today
495 max (1)
oh yea but i am 6'4" 215lbs but that is pretty good i guess


Is the box above parallel or below? If it's below parallel and you are doing more than your parallel, chances are you need to work on form and not bounce of the box so much. Box squats are supposed to be touch and go, not bounce off the box and put extra stress on your spine. Just a thought.

[Diesel4958]

get your real without box. Some people have a tendancy to bounce off the box, granted if you're doin box squats right you should have a lower box squat than back squat. Another question in this thread is what type of stance is everyone using. Cause physics say that you should lift more using sumo style squat (less distance to move the weight) versus shoulder width stance.

I pause. I don't do a touch and go, so actually no bouncing. . . West side style box squats.

I pause for a count of 1.

P.S. It looks like we have a lot of kids that are capable powerlifters on the forums.

[LiquidMercury16]

Westside is good, I still say to get your real max gotta do it without a suit and without a box.

It does seem as though there are a couple PL kids here. Either that or people are bsing. As soon as summer ends and I don't care as much about how I look, I'll start back up with PL. I'm thinking about doing a comp at the end of the summer at this weigh class, I have a total over 1000 raw. So I figure if I get a suit and shirt I'd be closer to 1500 or so.

[CtLaxin]

I got 185 lbs today 5x but i feel like i could have gotten more if I didnt work all the way up from 135lbs.

[LiquidMercury16]

Which routine did you decide to start on?

[bresdan09]

im 5 10 225 i parralel 350 one time

[Mike21]

Last Summer: I was 15 115lbs. I maxed out 230. This year my goal is tot max out at 300lbs.

[laxmister22]

15-5' 65 lol

[CtLaxin]

Which routine did you decide to start on?

the second one

[Diesel4958]

Liquid. i've never squated in a suit. I have deadlifted in a suit though. I deadlift conventional, and squat wide. Box squats with a pause are generally harder than with no box, because you have to get out of the hole from a dead stop. My dead was 425 raw. Powerlifting is fun. I recommend WPA, or APF, I have a few records in APA but it's a small federation.

[LiquidMercury16]

Yah I'm lookin into WPA right now. I have to switch up my form though for squat and maybe even dead. I'm conventional on both and if I'm serious about PL than I should switch to wide/sumo stances just for the physics of it. Box can be harder, or it can be easier. Obviously for you it is easier since you can box squat more than regular squat, at least if I'm reading your numbers right? 495 parallel, 585 box?

[L i LaXbOy11]

im 14, 5"7 170 lbs
i squat 315

some of you guys are really weak
lol no offense

[CtLaxin]

im 14, 5"7 170 lbs
i squat 315

some of you guys are really weak
lol no offense


how many times can you do it

[MaKiMaKi13]

its probably his 1 RM

[BurnSomeRope]

16 years old
5' 8''
203 pounds

max repition - 515 pounds
ten repitition - For my program i have a 310 pound 10 set but im sure i can do more.
Six Repition - 420

i've always been a strong kid, and only being a sophomore ive got plenty more time to improve. Definatley looking to play some d2 college football.

[BurnSomeRope]

well first of all what type of squat?

Box: 585 max (1)
parralel: 255, 21 times just did it today
495 max (1)
oh yea but i am 6'4" 215lbs but that is pretty good i guess

nice, lookin to play some college there zilla? whats your 40 time?

[CtLaxin]

16 years old
5' 8''
203 pounds

max repition - 515 pounds
ten repitition - For my program i have a 310 pound 10 set but im sure i can do more.
Six Repition - 420

i've always been a strong kid, and only being a sophomore ive got plenty more time to improve. Definatley looking to play some d2 college football.


why D2 and not D3 or D1 aim higher

[LiquidMercury16]

im 14, 5"7 170 lbs
i squat 315

some of you guys are really weak
lol no offense


I'm currently your same weight and do about 20 reps with 315, does that make you weak? Some people are still developing, some people haven't lifted before, some don't have the first clue about lifting/nutrition. Don't go bashing on those who haven't had the same training you have, otherwise I'd start bashing on you for lifting 200 lbs less than me. Also unless you're going butt to ankles I don't really consider it a squat. I see so many people squat not even close to legs being parallel to the ground.....maybe you're one too heh.

[Cburylax]

I think we all know that some of the posts are inflated. We could all meet up in Alaska and have a TLF combine to settle things but there isn't really a point to arguing over this.

I squat from 135 to 225 for reps, more to maintain flexibility and keep some muscle tone in my legs. I don't need to squat for any reason, when you get out of college, you just want to stay healthy.

[Diesel4958]

i'm down for the combine. My 40 time is laggin' though. . .

[LiquidMercury16]

Plyometrics, quick foot drills, and chute training/reverse band training are great for increasing that 40. I like reverse band training the best because you litteraly are flying through the air doing sub 4.0 40. Basically you attach a long band to another person who starts to run while you stay stationary than once they are 20-30 yards out you release yourself and start running and it trains you to take longer strides and quicker steps (the key to a faster 40).

[MACDADDY]

Machines don't count. I know what bears are and they are quite miserable. Why do 15 reps? Stick with a lower rep range and really build up the strength!
i think ill give it a shot. i really need to get stronger. several guys from varsity say that i can make it next season.

how do you do a good squat? if your shoulders hurt, am i doing something wrong? i really want to be able to do a good amout of weight lifting this summer.

[CtLaxin]

i think ill give it a shot. i really need to get stronger. several guys from varsity say that i can make it next season.

how do you do a good squat? if your shoulders hurt, am i doing something wrong? i really want to be able to do a good amout of weight lifting this summer.

i think so, the only thing that hurts for me is the back of my neck which is caused by the bar and its stupid grip where the neck goes. O yea my legs hurt to lol

[Diesel4958]

Build up some traps to rest the weight on...

[LiquidMercury16]

yah build up your traps, I used to use the pad to help with my shoulders/neck hurting but built up my traps a good bit and now it doesn't hurt at all

[cfranks]

im 5'9" ish and like 180 and can 1rm 475 n 10rm 370

[CtLaxin]

do you guys think me going up 10 lbs a week is out of reach because i already moved up 10 lbs from the 185 last week but I have to guess that there is going to be a limit where I cant go any farther.

[smooth87]

do you guys think me going up 10 lbs a week is out of reach because i already moved up 10 lbs from the 185 last week but I have to guess that there is going to be a limit where I cant go any farther.

If you keep adding 2.5lbs to each side you wont notice. I've never tried it with 5lbs, but i guess its worth a shot.

[Diesel4958]

You can for a while. But you WILL plateau...

[BurnSomeRope]

my 1rm is now 530 (parallel)

[LiquidMercury16]

do you guys think me going up 10 lbs a week is out of reach because i already moved up 10 lbs from the 185 last week but I have to guess that there is going to be a limit where I cant go any farther.

I pretty much always go up by 10 lbs as a first try. If I can't i'll back it down to just 5. 10 lbs is a much smaller % increase the bigger you lift. 10 lb increase weekly on a 185 lb squat is pretty good, 10 lb increase on a 500lb squat isn't as impressive.

[CtLaxin]

I got to 205 today and was going to try 215 but then the fire alarms went off so i left lol

[smmlax123]

im 5,7 175 and i can squat 135 but im only 12 and i just started liftin about a month ago

[CtLaxin]

6/14- I had 185 5x

and today I got 225 5x

I think ive done real well for less than one month, I already am up 40 lbs with still more time

[BigguhPlease25]

It's not it even worth posting this information because 90% are lying. IMO, I don't thread that ask for shot power, strength, speed, etc. Anyways, to stay on topic, I do 225 10x or 305 1 Rep. I'm going to be a junior in HS next year, my goal is to exceed 400 by the end of my junior, which is doable.

[LiquidMercury16]

True lots are lies, lots are just crappy technique people not going down far at all. I'm sure you can hit 400+ bigguh. I was 400+ by time I was a senior in highschool and hit 500+ when I was a freshman in college (this was also when I was at my heaviest) with butt to ankles technique. Lift big, eat big, be big.

[BigguhPlease25]

Ride on, man.

[PBlax]

Machines don't count. I know what bears are and they are quite miserable. Why do 15 reps? Stick with a lower rep range and really build up the strength!


shows how much you know about lifting. higher reps build endurance. If you just stick to low reps and heavy weight your guaranteed to plateau.

I am also willing to bet that most of you are either lieing about your weights or are not getting to parralel.

My 1 rm is currently 355

[LiquidMercury16]

shows how much you know about lifting. higher reps build endurance. If you just stick to low reps and heavy weight your guaranteed to plateau

I'm sorry but what do you know about lifting? Do you have any credentials what so ever? Do you hold 3 different personal training certifications? Do you truly think that every major strength coach in the last 3 decades is wrong (poliquin, defranco, tate, waterbury, thibendeau)? Or do you just read magazines thinking you know everything because you read the latest issue of mens health (which is crap for lifting by the way). Oh and I'll tell you when I plateau next, maybe it's around 500+ lbs i'll plateau. In which case I'll change a couple things up. And I will explain how to break through a plateau.

1. Deload - allows your CNS to recover
2. Up your calories by 500 calories in a day
3. Change exercise selection
4. Change rep scheme

I'd go numbers 1-3 way before I'd go number 4 (what you are suggesting). Which would continue to increase my gains without reducing my strength by having my CNS switch over to more endurance based lifting. Do higher rep ranges have their use? Of course. I'll use them doing complexes to increase EPOC and cut down for summer.

Grow up, think before you speak, learn before you think, prove to us that you have an actual quality post.

[czechinthepipes]

I'm sorry but what do you know about lifting? Do you have any credentials what so ever? Do you hold 3 different personal training certifications? Do you truly think that every major strength coach in the last 3 decades is wrong (poliquin, defranco, tate, waterbury, thibendeau)? Or do you just read magazines thinking you know everything because you read the latest issue of mens health (which is crap for lifting by the way). Oh and I'll tell you when I plateau next, maybe it's around 500+ lbs i'll plateau. In which case I'll change a couple things up. And I will explain how to break through a plateau.

1. Deload - allows your CNS to recover
2. Up your calories by 500 calories in a day
3. Change exercise selection
4. Change rep scheme

I'd go numbers 1-3 way before I'd go number 4 (what you are suggesting). Which would continue to increase my gains without reducing my strength by having my CNS switch over to more endurance based lifting. Do higher rep ranges have their use? Of course. I'll use them doing complexes to increase EPOC and cut down for summer.

Grow up, think before you speak, learn before you think, prove to us that you have an actual quality post.
Wow I think someone just got OWNED! :dummy:
And ya for how much I know LiquidMercury is right about this.

For me personally I only can squat 235 5x's. It's pretty bad for my age but I am not a very big lifter, I don't do it too often and don't push hard.

[Cburylax]

shows how much you know about lifting. higher reps build endurance. If you just stick to low reps and heavy weight your guaranteed to plateau.

I am also willing to bet that most of you are either lieing about your weights or are not getting to parralel.

My 1 rm is currently 355

Be careful here PBLax, there is no need to attack anyone in this forum and I won't tolerate trolling remarks.

I'm sorry but what do you know about lifting? Do you have any credentials what so ever? Do you hold 3 different personal training certifications? Do you truly think that every major strength coach in the last 3 decades is wrong (poliquin, defranco, tate, waterbury, thibendeau)? Or do you just read magazines thinking you know everything because you read the latest issue of mens health (which is crap for lifting by the way). Oh and I'll tell you when I plateau next, maybe it's around 500+ lbs i'll plateau. In which case I'll change a couple things up. And I will explain how to break through a plateau.

1. Deload - allows your CNS to recover
2. Up your calories by 500 calories in a day
3. Change exercise selection
4. Change rep scheme

I'd go numbers 1-3 way before I'd go number 4 (what you are suggesting). Which would continue to increase my gains without reducing my strength by having my CNS switch over to more endurance based lifting. Do higher rep ranges have their use? Of course. I'll use them doing complexes to increase EPOC and cut down for summer.

Grow up, think before you speak, learn before you think, prove to us that you have an actual quality post.

Same goes for you LM. There is no need to take anything here personally and your response is pretty close to warranting a trolling warning.

Wow I think someone just got OWNED! :dummy:
And ya for how much I know LiquidMercury is right about this.

For me personally I only can squat 235 5x's. It's pretty bad for my age but I am not a very big lifter, I don't do it too often and don't push hard.

Encouraging this isn't going to help, knock it off or everyone gets a nice green troll for July.

[CBgoalie64]

im 5'9 230 n squat 430 3-5 times depends on how my legs feel

[BurnSomeRope]

im 14, 5"7 170 lbs
i squat 315

some of you guys are really weak
lol no offense

I was squating more than that at 5' 3'' as a 14 year old, 360 to be exact. Cockiness will get you no where.

[WSlax9]

5'8 140 lbs i havent squated for a very long time because i am still growing but the last time i squated was last winter and it was 225.

[chargerslax92]

im 5 7" and 15 yrs old and i can max out at 265 3 times and that was after a 5x5

[LiquidMercury16]

Same goes for you LM. There is no need to take anything here personally and your response is pretty close to warranting a trolling warning.


I'll admit I was a tad harsh. For the record I was responding, vehemently, but responding none the less. I'll keep it in check. Oh, cbury, did you check out that defranco routine I sent you?

[CtLaxin]

Im not lying with mine, if I was I would have said my starting amount was much more than what I wrote. (I think it was 185 or 135 something like that). I will though admit that I dont go completely butt to the floor but I come pretty close. I probaly would if I had the spotter and wasnt the only person working out every time I go.

[LiquidMercury16]

Im not lying with mine, if I was I would have said my starting amount was much more than what I wrote. (I think it was 185 or 135 something like that). I will though admit that I dont go completely butt to the floor but I come pretty close. I probaly would if I had the spotter and wasnt the only person working out every time I go.


If you can't do 5 reps without a spotter with a lesser weight going all the way down than chances are you don't need to be doing that weight. Go all the way down, don't cheat yourself.

[PBlax]

I'm sorry but what do you know about lifting? Do you have any credentials what so ever? Do you hold 3 different personal training certifications? Do you truly think that every major strength coach in the last 3 decades is wrong (poliquin, defranco, tate, waterbury, thibendeau)? Or do you just read magazines thinking you know everything because you read the latest issue of mens health (which is crap for lifting by the way). Oh and I'll tell you when I plateau next, maybe it's around 500+ lbs i'll plateau. In which case I'll change a couple things up. And I will explain how to break through a plateau.

1. Deload - allows your CNS to recover
2. Up your calories by 500 calories in a day
3. Change exercise selection
4. Change rep scheme

I'd go numbers 1-3 way before I'd go number 4 (what you are suggesting). Which would continue to increase my gains without reducing my strength by having my CNS switch over to more endurance based lifting. Do higher rep ranges have their use? Of course. I'll use them doing complexes to increase EPOC and cut down for summer.

Grow up, think before you speak, learn before you think, prove to us that you have an actual quality post.

Calm down tough guy all you did was describe a non-linear program which is basic weight lifting 101.

And by saying you wouldn't change the rep scheme shows that you dont know much about weight lifting. here is a sample of my non-linear work out program

60% 12-15 reps 5 sets - Week 1
70% 8-10 reps 5 sets - Week 2
80% 5-8 reps 5 sets - Week 3
90% 3-5 reps 5 sets - Week 4

two of the most important lifts i do in addition are[Based on the type of work out i do that day assitance lifts may very but these two are deffiantly the most crytical]:

Front Squats
and
Hack Lunges

[Cburylax]

Calm down tough guy all you did was describe a non-linear program which is basic weight lifting 101.

And by saying you wouldn't change the rep scheme shows that you dont know much about weight lifting. here is a sample of my non-linear work out program

60% 12-15 reps 5 sets - Week 1
70% 8-10 reps 5 sets - Week 2
80% 5-8 reps 5 sets - Week 3
90% 3-5 reps 5 sets - Week 4

two of the most important lifts i do in addition are[Based on the type of work out i do that day assitance lifts may very but these two are deffiantly the most crytical]:

Front Squats
and
Hack Lunges

I will vouch for LM, he does indeed have knowledge of training. There are many variables you can change to avoid or get out of a plateau and his opinion was clearly stated. Its not wrong, and you are not right. This is a thread about how much you can squat, not about how to increase your squat, lets keep it on topic, even if the posts are inflated.

[LiquidMercury16]

Calm down tough guy all you did was describe a non-linear program which is basic weight lifting 101.

And by saying you wouldn't change the rep scheme shows that you dont know much about weight lifting. here is a sample of my non-linear work out program

60% 12-15 reps 5 sets - Week 1
70% 8-10 reps 5 sets - Week 2
80% 5-8 reps 5 sets - Week 3
90% 3-5 reps 5 sets - Week 4

two of the most important lifts i do in addition are[Based on the type of work out i do that day assitance lifts may very but these two are deffiantly the most crytical]:
Front Squats
and
Hack Lunges



Two problems with your linear rep scheme. And just because it's "basic weightlifting 101" doesn't mean it's right. How many times have theories that everyone thought was correct been disproved.....

First problem you aren't going to ever hit your potential doing that linear rep scheme when it comes to strength. This is because you are not training your CNS to handle high weight low rep loads over a long enough time. I might use a linear program to deload if necessary to give me a break but never to try and build strength. When you are going more than a week at very far submaximal weeks (i.e. anything really less than 85%) your CNS becomes accustomed to lifting lighter and will not activate as much muscle fiber which ultimately leads to less strength.

Second problem with linear programs is that you really aren't placing enough stress no your body to get a ton of strength gains. Your body isn't going to put on muscle if you don't stress it enough.

Now, I never said I wouldn't change rep scheme. If you read number 4 on my list of how to break through a plateu you will see that it would be my last option so as to prevent my body from de-accelerating.

Also if your saying non-linear programs are so basic weight lifting why is it that so many people do not do them. Why is it that you see so many people sit at a certain weight/certain size/certain strength for years with minimal gains or losses. People do linear training and get crap for it honestly. I've seen it with so many of my clients it's ridiculous and I myself have been guilty of doing it when I was younger. As far as me taking offense to your comments well you basically just tried to call me out and said I know nothing abuot weight lifting when it kind of seems reverse here. You've presented a sub-par routine and tried to tell me I know nothing. That is not only just an inflamatory post but has very little value to members here.

[LiquidMercury16]

Sorry CB, I was typing my response at exactly the same time as yours and guess you logged yours first. I'll stay on topic. Also, care to help compile a thread of valid strength building theories based around thoughts of various strength coaches?

[PBlax]

Two problems with your linear rep scheme. And just because it's "basic weightlifting 101" doesn't mean it's right. How many times have theories that everyone thought was correct been disproved.....

First problem you aren't going to ever hit your potential doing that linear rep scheme when it comes to strength. This is because you are not training your CNS to handle high weight low rep loads over a long enough time. I might use a linear program to deload if necessary to give me a break but never to try and build strength. When you are going more than a week at very far submaximal weeks (i.e. anything really less than 85%) your CNS becomes accustomed to lifting lighter and will not activate as much muscle fiber which ultimately leads to less strength.

Second problem with linear programs is that you really aren't placing enough stress no your body to get a ton of strength gains. Your body isn't going to put on muscle if you don't stress it enough.

Now, I never said I wouldn't change rep scheme. If you read number 4 on my list of how to break through a plateu you will see that it would be my last option so as to prevent my body from de-accelerating.

Also if your saying non-linear programs are so basic weight lifting why is it that so many people do not do them. Why is it that you see so many people sit at a certain weight/certain size/certain strength for years with minimal gains or losses. People do linear training and get crap for it honestly. I've seen it with so many of my clients it's ridiculous and I myself have been guilty of doing it when I was younger. As far as me taking offense to your comments well you basically just tried to call me out and said I know nothing abuot weight lifting when it kind of seems reverse here. You've presented a sub-par routine and tried to tell me I know nothing. That is not only just an inflamatory post but has very little value to members here.

Well what you are saying is not completely true. If you stick just with 85% of your 1 rm you wont build any endurance in the muscle which will lead you to plateau. I was just showing the outline of a basic linear program. I am now currently on a non-linear program at this time. usally what i like to do is go light/medium squat on Monday light/medium bench tuesday light/medium dead on wensday heavy squat on thursday heavy bench friday heavy dead saturday and rest on sunday.

The important part of starting the week light/medium is that it gives my body time to recooperate because if i just do heavy heavy heavy etc all im doing is breaking down and not giving my body sufficent time to rebuild. I see your point that your trying to enphasize staying heavy because i quess your alluding to natural formations of tie-ins in within the tendions that equate the muscels with heavy weight.

[LiquidMercury16]

Well what you are saying is not completely true. If you stick just with 85% of your 1 rm you wont build any endurance in the muscle which will lead you to plateau. I was just showing the outline of a basic linear program. I am now currently on a non-linear program at this time. usally what i like to do is go light/medium squat on Monday light/medium bench tuesday light/medium dead on wensday heavy squat on thursday heavy bench friday heavy dead saturday and rest on sunday.

The important part of starting the week light/medium is that it gives my body time to recooperate because if i just do heavy heavy heavy etc all im doing is breaking down and not giving my body sufficent time to rebuild. I see your point that your trying to enphasize staying heavy because i quess your alluding to natural formations of tie-ins in within the tendions that equate the muscels with heavy weight.


I would never stick with 85% of my 1RM and nor did I say I would. I said you aren't putting enough stress on the the muscle to induce growth if you don't lift often about 85%. And where are you getting this you need endurance to break plateus? Check into westside barbell (argueable producers of the most consistant strongest powerlifters out there) and you will see that they do speed work which is not endurance work. Endurance work would be work that actually produces a decent amount of lactic acid and uses type I and type II(a) muscle, not even using type II(b) the most powerful muscle fiber. Speed work at leasts uses predominantly type II(a and b) muscle fiber because even though lifting at lower weights they are still generating force closer to their 1RM. So why do endurance lifting when you can do dynamic effort work (speed work) and actually reap benefits of lifting. Endurance lifting isn't going to break through a plateau because it doesn't incorporate enough of the right type of muscle fiber.

[jaydog24]

5'9" 142 can consistantly do an 8 rep of 245 never tried to max out though

[OPRFlongpole]

Im 14 6'0 and about 160 and i squat around 170ish( i know really light, but im one of the strongest i know pound for pound)

1. Any tips to get my squatting weight up?
2. Are squats a good excersice to gain weight? Because ive been trying for a while now and nothing has seemed to work.

[LiquidMercury16]

Im 14 6'0 and about 160 and i squat around 170ish( i know really light, but im one of the strongest i know pound for pound)

1. Any tips to get my squatting weight up?
2. Are squats a good excersice to gain weight? Because ive been trying for a while now and nothing has seemed to work.

Pound for pound you're not that strong. You squat approx. 1.06 lbs/body lb
Pound for pound strong would be 2.5-3+ lbs squatted/body lb.

1. Go through a periodization program. Bill Starr's 5x5 is in my opinion the best.
2. Squats are one of the best exercises for weight gain because they activate the most muscle fiber out of any exercise and thus release more free form testosterone. (Cbury I'll find a link backing this up later, I'm pressed for time right now). You are not going to gain weight if you don't have a calorie excess. In otherwords eat more than you burn off, everyday of every week. You can't just eat more than you burn off 1 or 2 times a week and expect to gain too much weight. A rule of thumb I like to follow is taking your ideal bodyweight, multiply by 15% and than times 18kcals for maintenance, anywhere from 20-25 kcals for bulking, and 13-15 kcals for cutting. I.e. lets say you want to be 185 lbs. You do 185*1.15*18 which = 3829 kcals/day. That is your maintenance. Go up to 22 kcals and you get 185*1.15*22= 4680 kcals/day. If you have that kind of excess, and keeping it to low Glycemic index foods, and healthy fats, and quality protein (not soy) you should start seeing a huge difference.

[JLLOMMER]

Whats a glycemic index?

[LiquidMercury16]

Glycemic index is a scale used to rate the affect of food on your blood sugar levels. Lower GI rating = lower affect on your blood sugar levels which is better for getting rid of fat and preventing fat accumulate. Also low GI foods are generally heart healthy as well as have other positive health benefits.

[OPRFlongpole]

Pound for pound you're not that strong. You squat approx. 1.06 lbs/body lb
Pound for pound strong would be 2.5-3+ lbs squatted/body lb.

1. Go through a periodization program. Bill Starr's 5x5 is in my opinion the best.
2. Squats are one of the best exercises for weight gain because they activate the most muscle fiber out of any exercise and thus release more free form testosterone. (Cbury I'll find a link backing this up later, I'm pressed for time right now). You are not going to gain weight if you don't have a calorie excess. In otherwords eat more than you burn off, everyday of every week. You can't just eat more than you burn off 1 or 2 times a week and expect to gain too much weight. A rule of thumb I like to follow is taking your ideal bodyweight, multiply by 15% and than times 18kcals for maintenance, anywhere from 20-25 kcals for bulking, and 13-15 kcals for cutting. I.e. lets say you want to be 185 lbs. You do 185*1.15*18 which = 3829 kcals/day. That is your maintenance. Go up to 22 kcals and you get 185*1.15*22= 4680 kcals/day. If you have that kind of excess, and keeping it to low Glycemic index foods, and healthy fats, and quality protein (not soy) you should start seeing a huge difference.



Oh, sorrythats not what I meant, I meant in other areas i was one of the pound for pound strongest kids, thats why im trying to get better at squats. Thannks for the information though.

[kbergOU21]

I'm 6'1" 155lbs
Squat: 230 10x... never done max